Weights: pull ups (3 sets of 10)
Bench: 10 x 135, 3 x 180, 7 x 170 (rotator cuff)
incline: 10 x 140 (rotator cuff)
pull ups: 2 sets of 10
military: 10 x 85 standing, 8 x 85 standing, 10 x 100 (each arm) machine
pull downs: 2 sets of 10 x 160 traditional, 10 x 150 (other machine)
rows: 3 sets of 10 x 110 (machine)
Then an untimed 5.1 mile hilly walk outside (chilly again)
The anti-vax people keep a list of “known trolls” who attack their positions. I am on that list. Who knew? :-)
Workout notes swim plus weights.
Back at home; evidently the Stanley Steemer assault has begun (all students are gone so the slumlords start doing this work). Those things ought to be outlawed or at least forced to be made quieter.
I got to the Riverplex: almost empty pool! 500 warm up, 5 x 100 fist/free on the 2:10 (about 1:55 or so each), 5 x (100 pull, 100 free), 4 x 25 fly, 25 back.
Weights: yeah, some guy was doing multiple reps with 315; no it wasn’t me.
pull ups: 4 sets of 10, 2 sets of 5 (solid)
bench: 10 x 135, 8 x 160, 7 x 160.
(rotator cuff in between)
military: 3 sets of 10 x 40 dumbbell (standing)
rows: 3 sets of 10 (machine, with 45)
pull downs: 3 sets of 10, last 2 with 180 lbs (weird type of manual pull down machine)
It all went ok; I tried out the Jacob’s ladder for a minute. I think that I might want to do some of that this summer.
More later…contemplating on whether to attempt the FANS 24 or not.
Well, last batch of final exams done, grades entered… :-)
I lifted weights and then walked 5 miles outside (Cornstalk course, untimed)
pull ups: 4 sets of 10 (rotator cuff, hip hikes)
bench: 10 x 135, 3 x 180, 7 x 170 (rotator cuff)
incline: 10 x 140
pull ups: 10 more
military presses: 2 sets of 12 x 50 seated, supported, 1 set of 10 x 40 standing (dumbbells), 1 set of 10 x 100 (each arm) machine.
super set with pull downs: 3 sets of 10 x 160 traditional, 10 x 100 low
rows: 3 sets of 10 x 110 row
Then 5 mile walk outside.
Notes: I saw the new basketball coach (showing a new recruit the climbing wall) and I said “hi”; we chatted for a few seconds.
Outside, various track team members said “hi” to me. I am always embarrassed when they see me; I am so frigging slow; it is almost comical. :-)
The concern: it seems as if this year, I wake up with somewhat sore legs almost all of the time. Whether I can do a race or run hard depends on HOW sore they are and not on whether they are sore or somewhat stiff. I am not sure if this means I should adjust training or what.
The soreness is far from severe; it is very mild. But it seems to be always there, in the background somewhere.
I didn’t have the a lot of sleep last night and woke up early…though when I was asleep, I slept soundly. But I was up at the crack of dawn…
Weights: 3 sets of 10 pull ups; Achilles exercises and rotator cuff
bench: 10 x 135, 3 x 180, 6 x 170, 8 x 160 (rotator cuff)
pull ups: 2 sets of 10 superset with
military: 2 sets of 12 x 50 dumbbell (seated, supported)
superset: 3 sets of 10 x 150 pull down (different machine) with
rows: 3 sets of 10 x 110 superset with
military: 2 sets of 10 x 40 dumbbell (standing)
That got me outside where I walked 5.1 miles from 7:50 to 9:04 (included 2 traffic stops). Pretty, though I did see a dead raccoon. The walk felt fine.
To say that my office hours were sparsely attended would be an understatement.
Yes, I am teaching calculus 3 and yes, the integrals on my exam will be harder than the spherical coordinates integral in this cartoon.
Note: 1, 3 and 4 are straight forward. 2: the series converges (alternating series test) and it is a simple matter to get the sum within a desired error bound (the absolute value of the term). But the series does NOT telescope though it does factor and can be written
Last night our “walk to run” group warmed up with 5 minutes of walking and did 1-1 “1 walk, 1 run..ok…65-55 seconds really” and finished 3 miles in 41:30. Yeah, that is slow by runner’s standards, but better than some of the pace groups that are supposed to be faster than ours. :-) And our group is getting better.
That was easy for me (I had 6 miles earlier that morning for my own workout). But this morning: my legs were still slightly achy and heavy. So I warmed up with 1 mile of walking and then jogged oh…let’s see: about 5.2 miles in..a ghastly 58 minutes.
That was 11:15 mpm for a hilly course…right at what my recovery pace is “supposed to be”. Reading that makes me feel sick.
Still, that is one thing I am going to have to accept: do distance and my 5K will suffer and do the 5K and forget about the very long distances. What’s it going to be?
The positive: it was a glorious, chilly and sunny morning.
And I had enough left in the tank to get some weights afterward:
5 sets of 10 pull ups (4 around rotator cuff exercises and the final one after bench.
bench: 10 x 135, 1 x 180 (strong, but didn’t push), 5 x 170, 8 x 160 (rotator cuff)
military: 3 sets of 10 x 40 dumbbell standing
super set: rows (3 sets of 10 with 110) and pull downs: 3 sets of 10 x 150 (double pulley machine)
In September of 1999 (at 40 years of age): half marathon in 1:34:16 (7:11 pace), then the first 20 miles of the Quad Cities in 2:37 (7:51 pace; crashed and finished in 3:45…bad cramps).
Today: ONE mile at 7:50 was, while not all out, challenging. I did hit the halves in 3:55 each. Yes, I did this right after lifting weights and that had a minor negative effect.
In September of 1986 (27 years of age): in the bench press I got 11 reps with bodyweight (230 lbs). Today: 3 reps (3 x 180); probably could have gotten 1 more had I used a spotter. I weighed 180.0 on the gym scale prior to the workout.
15 years and 28 years can make a difference in what one can do. At times, it feels as if someone stuck a straw under my skin and sucked all of the muscle mass right out.
Nevertheless, I have some goals set up. One will be to walk the Peoria Marathon this October. The next (tentative) will be the McNotAgain 30 mile (hilly, trail) about 3-4 weeks later. And for the final..stay tuned. :-) I might try to combine a longish (marathon or possibly longer) event with a football game over the winter..somewhere south. So, I need to build up my long walks this summer; I am at 14 miles (22.5 km) right now.
Weights plus a run…of sorts. It was very rainy outside.
Weight: 180.0 on the gym scale.
Weights: pull ups (3 sets of 10) with rotator cuff
bench press: 10 x 135, 3 x 180, 9 x 160 (rotator cuff)
incline: 10 x 135
pull ups: 2 sets of 10 mixed with
military press: 2 sets of 10 x 40 dumbbell standing
super set: 3 sets of 10 x 130 pull down machine, 10 x 200 Hammer row, 10 x 100, 10 x 90 machine military
treadmill: 10:50 mile
track: 7:50 mile (3:55 each half)
treadmill: 10:40 mile
track: 8:53 mile (medium effort)
treadmill: run walk 11:30 cool down mile
It was enough to get some exercise but not so much that it drained me.
I am becoming ready for the semester to be over. Still: I have some interesting stuff to do.
Workout notes (38 F) Glacially slow, but steady 6.3 mile shuffle (tried to pick it up in the last mile); much better than last Thursday’s torture trudge though. Then weights:
super set of machine rows (3 sets 10 with 110), machine military (2 sets of 10 with 90 (each arm), 1 with 100), pull ups: 10-5-10-5-10
Then pull downs with rotator cuff (3 sets of 10 x 150, double pulley machine), pull ups 5-5 and then 5 more for 55 total.
bench press: 10 x 135, 10 x 155 (tough), 10 x 145 (more reasonable but not the joke that it should be).
I went to the ACLU banquet with Barbara and enjoyed all but the Q&A afterward (too long); over all, it was a good time.
There were many races to choose from today, including a trail 5K, two 5K runs across the river and one with a 7:30 am start down by the River. I chose the latter as I could use my Riverplex locker and then lift afterward.
So, I used my locker and ran a mile on a treadmill and then jogged about 10 more minutes outside prior the race; walked about 1.2 miles afterward.
Time: 25:45 via 8:13, 8:22. 8:21, 0:48. 60 F with a very light breeze. Place: 9 out of 105 finishers and 2’nd in 50-59. The winning time was a pedestrian 21:15…no, this wasn’t a 100 degree day, no 10,000 feet altitude, not a trail, pancake flat. It was just that the running talent was very diluted.
Going in, I felt heavy legged….AGAIN. I am not recovering between workouts.
Prior to the start I talked to Christy Dillard who would normally finish ahead of me, but she was recovering from long pacing duties last weekend (at a hilly ultra). There weren’t many people and we got off and looped around the restaurant area, through construction sites. As we headed back the river was on our right.
I was locked with some short guy who was to fall back; I had my sights on several who were ahead of me. In mile 2 I felt a bit sluggish but I was working. As we exited the boat area I gave some thought to catching people ahead of me; I caught 3 and went after 2 more; one fit guy and one little kid. I didn’t get either of those two though I closed on the kid.
There were walkers still headed out and one group wanted to pose for a photo at mile 1…and looked as if they would block the course! Fortunately someone alerted them just in time before the kid and I got there; this was closing in on mile 3.
I couldn’t close the deal on the kid though; I still broke 26. Afterward, I walked to Hooters and back; then went to the place where the post-race event was taking place. I didn’t eat anything other than 2 apples and 1 banana as I wanted to lift weights. However, awards were taking forever so I left to lift at the Riverplex.
Weights: pull ups (4 sets of 10, 2 of 5); 4 sets of 10 superset with 3 sets of seated machine military (90 each arm)
bench: 3 sets of 10 x 135 (challenging)
rows: 3 sets of 10 (machine with 45). I also did the rotator cuff.
About the event itself: the run part was reasonably well organized; slightly late start but the course was well marked. It featured an interesting twist: we started out running TOWARD the restaurant area, looping around the restaurants (some construction which was coned off) then heading back up the river where we looped the Marina part. I liked the new twist; every mile (including mile 3) was marked.
The food afterward: fruit, eggs, biscuits, etc. was very good (I only ate the fruit).
But the awards didn’t start until well past 2 hours after the event started. So I left to lift weights afterward.
Overall, only the “awards” was problematic; I liked everything else about it.
The title: aging and running.
I knew that eventually, I would slow down. What I didn’t appreciate was this:
1. The body needs more rest between hard efforts, and the rest needs to be easier.
2. The body responds differently; it isn’t that I should do the same things, only scaled down. I need to do different things.
3. A workout that had worked for years might no longer be the best for me…AT THIS TIME IN MY LIFE. I am still sorting things out. However, whatever I find that works now…might not work 2-3 years from now!
4. Performance: yes, every year there is variation in performance. But every time I have a few “slowish” races (slower than I did in the previous 2-3 years) I start to wonder: “is this because I’ve gotten older or because I am not recovering from my training?”
So I’ll write out the data so I can compare: yes, it appears as I am slower than I’ve been since 2011; however I’ll know more after the May races, which aren’t that far away.
7 March 24:42 for 2.87 miles (about 26:45 for 5K) (recent illness) 39 of 83 (college students)
21 March 25:27 for 5K 71 of 269
28 March 25:50 5K (26 F) 15 of 68
11 April: 26:14 5K (some hills) 42 of 153
18 April: 25:45 5K or 9 of 105
This is what last year looked like (through May). I am certainly slower but I am not as far along on training; last year I had more “hard miles” under my belt by this time.
31 May: Family House 5K 26:50 (fell down)
24 May: River Run 5K (certified) 24:42 5K
10 May: Race For the Cure 25:27 5K
3 May Run to Remember 24:17 5K .
26 April: 26:47 5K (Bradley soccer 5K)
19 April: 23:27 2.96 (24:40 5K, or 23:45 3 mile)
5 April 22:31 (2.8 miles) 25:05 5K
29 March CIDA 25:09 5K
1 March: 27:27 for 3.25 miles: 26:10 5K.
5K (or close)
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